1, different ways to lose weight
1, pear shape:
Pear shape is a figure with a wide bottom and a narrow top, and her fat is mainly concentrated in her hips and thighs. For this figure, losing weight is an arduous task, especially for married women, it is more difficult to get rid of the fat on the hips and thighs. Nevertheless, pear shape has a unique advantage: because fat rarely accumulates in the abdomen, the incidence of heart disease and diabetes will decrease.
The diet is dominated by complex carbohydrate foods, such as whole grains, beans, chicken, fruits and vegetables, which is conducive to the discharge of excess fat. Eat coarse grains for breakfast, such as oatmeal. Lunch should be balanced, and the best combination is whole wheat bread, moderate lean beef and vegetables. You can have some chicken for dinner. Snacks suitable for pear shape are: apples, dark chocolate and graham crackers.
Exercise to get a flat belly: lie on your back, bend your knees, put your hands straight on your sides, lift your hips and hang them, then use abdominal force, slowly count from 1 to 10, lift your legs forward and straighten your body into a straight line, then bend your knees, and your thighs will return to their original positions at a speed of 1 to 5. This exercise is especially effective for people with obese abdomen.
Build strong thighs: 1, lie on your back, lift your legs up, as high as possible. Hold your waist with your palm, keep your elbows bent at 90 degrees, and do an arc motion on your bike with your legs up.
2. Stand shoulder-width apart with your feet open. Tilt your toes forward and hold a dumbbell in each hand; When counting to 5, squat down slowly, so that the thighs and calves are bent at 90 degrees and squat down in a stance; When you count to 10, get up slowly, slow down and hold your hips, and stand up straight with your thighs.
3, sitting posture, upper body straight, legs straight together. The first step is to put the right leg on the straight left leg. Then lift your legs with your hands and get as close to your body as possible; Keep this posture for 10 to 15 seconds, then change your left leg and do it repeatedly according to your personal situation, whichever is not too tired.
Exercise slender legs: often consciously walk, take more stairs, take less elevators, and occasionally wear low-heeled shoes, which is of great help to beautify the legs. When you have time, you can do lift heel: Raise your heel as high as possible to completely tighten the gastrocnemius, inhale when lift heel, then rest for a second, put down your heel and exhale. Can be done repeatedly.
2. Apple-shaped body:
Apple-shaped people have a wide middle part and slender lower limbs, which makes them easier to lose weight. However, an excessively wide waistline will pose a threat to health and accumulate fat around important organs such as kidney, pancreas and liver, thus increasing the risk of heart disease, diabetes and breast cancer.
Diet Apple-shaped body should eat more foods containing unsaturated fat beneficial to the heart, such as nuts and olive oil. We should also control the intake of carbohydrates, eat more foods rich in cellulose, slow down the digestion of sugar, and lower the levels of insulin and cholesterol. Recommended coarse grains, beans, fish and shrimp, vegetables, tofu, plain yogurt and so on. At the same time, we should reduce the intake of white rice, sweets, sweet drinks, preserves, biscuits, wine and other foods.
Swimming, jogging and aerobics are recommended for sports. , as well as abdominal rolling, supine leg lifting, bending and other local movements.
3. Banana map:
Banana type is slender, lacks muscle mass and has no obvious body curve, that is, hip circumference, waist circumference and shoulder width are close. Once they get fat, they will concentrate in the middle of the body, such as the abdomen, so they will be at risk of heart disease and diabetes.
Diet: Eat more lean protein such as eggs for breakfast, more fiber such as vegetables for lunch, and some fish and beans for dinner. Snacks suitable for pepper figure are: yogurt, raisins, almonds and so on.
Doing weight training three to five times a week will not significantly change your body shape, but it will make your muscles bigger and more elastic, and you will no longer be like a clothes hanger. If you gain weight, it is best to increase your muscles through exercise. You know, muscle is heavier and healthier than fat.
2. What are the taboos for losing weight?
1, no breakfast
Skipping breakfast is easy to make the body in an empty stomach, and the reduction of sugar in the blood will make the appetite more vigorous. At lunch time, you will eat like crazy because of extreme hunger, so your calorie intake will seriously exceed the standard.
2. It is not enough to have no drinking water.
Drinking 2000cc of water every day can ensure the normal operation of the body, and the stool will not become dry and hard, which will make you constipated. Don't drink carbonated drinks such as coke and sprite. They contain a lot of sugar and will make you fatter.
3. No high-calorie snack
Night owls always stay up until two or three in the middle of the night. It's already seven or eight hours before dinner time. They must be hungry. Instant noodles, potato chips and snacks have appeared one after another, which is quite enjoyable. After filling their stomachs, they climbed into bed. How can this not be fat? Stop living like this! Bian Xiao suggested that MM had better not stay up late to eat midnight snack or something, which is simply the number one enemy of weight loss and beauty. If you have to eat, choose oatmeal with high fiber and low calorie.
4, don't ice products to cool off the heat
In hot summer, a bowl of ice is the best way to cool off, but popsicles on the market also contain a lot of sugar, and the heat is naturally amazing. If you must eat them, you should choose foods that are not too sweet and too high in calories, such as chocolate and peanuts. Choose low-fat, or you can see natural fruits and grains. Remember to read the calorie label on the package when you buy it The lower the better.
5. It is forbidden to take fruit as dinner.
Fruits are nutritious and regarded as the most popular diet food, but some fruits have relatively high sugar content. If they are excessive, it will definitely affect the weight loss plan in summer.
6. No cake or dessert.
A small bite of cream cake contains a lot of fat and sugar. When you are mentally satisfied, your stomach will swell with satisfaction. Cut off the root of all evil!
7. No big fish and big meat
Meat food contains a lot of protein and calories. Excessive intake will reduce the peristalsis of the stomach, cause constipation and affect digestion and absorption. If you really can't lack the company of meat, it is suggested that you can choose to eat chicken and fish with lower calories.
8. It is forbidden to eat only once a day to reduce calories.
Singh said, "Many women think that skipping breakfast every morning, eating only a little at noon and having a good meal at night is equivalent to eating only one meal a day, so that the calories consumed are much less than in the past, and the purpose of losing weight can be achieved. Actually, it is not. If you don't eat all day, you will actually increase your appetite and have the possibility of binge eating. We found that women who only eat one meal gain weight faster. " He suggested that breakfast and lunch should be balanced to avoid being hungry and overeating at dinner.
9, no diet, lack of nutrition.
In order to lose weight, many French women eat very simple things every day, such as a cup of coffee and some biscuits for breakfast, a cup of milk and an oatmeal roll for lunch. This has led to malnutrition and other diseases in many people. They have too little calcium, protein and fiber. Singer pointed out, don't just eat simple food to lose weight, but change your eating habits to control your weight. For example, use low-fat cooking methods to cook, choose restaurants that provide healthy food, and participate in activities unrelated to diet. In short, we must ensure a balanced nutrition and moderate collocation of meat and vegetables, and we must not cause new troubles because of lack of nutrition.
10, excessive dependence on diet pills is prohibited.
It is best not to take diet pills, but if you are very, very fat and want to lose weight in a short time, you can try it, but try to choose Chinese medicine, which is less harmful to your body.